Globally, 1 in 3 persons suffer with high blood pressure or hypertension, defined as a reading of more than 140/90 mmHg. Genetics and aging do play a part, but lifestyle decisions like drinking alcohol, smoking, consuming excessive sodium, and physical inactivity play a significant role. A healthier eating pattern or diet can often lower blood pressure and even completely remove the need for medication for high blood pressure.
Dietary factors influencing blood pressure
Sodium intake
The functions of sodium are multifaceted from controlling fluid balance, neuron and muscle contraction, to improving food flavour and shelf life. Excessive sodium causes the extracellular fluid to rise. This additional fluid presses against the blood vessel walls, raising blood pressure. Surprisingly, processed, prepackaged, and restaurant foods account for about 70% of the sodium we consume, with only 11% coming from salt added during cooking or eating. 1 g of sodium is equivalent to 2.5 g of salt. As per the WHO guidelines, “Adults should consume less than 2000 mg of sodium or less than 5 grams of salt”. American heart Association (AHA) has further encouraged people to keep their sodium intake ‘below 1500 mg per day’.
Potassium intake
Potassium has both vasodilatory and diuretic properties. Ingesting more potassium lowers blood pressure considerably. Potassium is present in ample quantities in fruits and vegetables (such as citrus fruits, bananas, tomatoes, green vegetables, etc.), nuts, and dried fruits (such dates, prunes, and figs).
Caffeine intake
For those who do not regularly consume coffee, caffeine can raise blood pressure; nevertheless, new research indicates that coffee’s antioxidants and polyphenols may offer some protection; however, heavy coffee consumption was found to increase blood pressure. Given the mixed results of this research, it is advisable to discuss your specific circumstances with your physician.
Conversely, some research has shown that green tea may lower blood pressure and LDL cholesterol in healthy people. This is due to the antioxidants and polyphenols present in them.
Extensive research indicates that adhering to the Dietary Approaches to Stop Hypertension (DASH) eating plan or diet helps both to prevent and lower high blood pressure.
The DASH diet is rich in the minerals like potassium, calcium and magnesium. It emphasizes on vegetables, fruits, whole grains, low-fat dairy products, legumes and nuts and seeds. It is low in salt, red and processed meat as well as in sugar, sweetened foods and beverage.
The daily allowance of salt in the DASH diet is 2,300 mg. A DASH version with less sodium limits daily sodium intake to 1,500 mg.
DASH diet: Suggested servings
Here’s a look at the recommended servings from each food group for a 2,000-calorie-a day DASH diet:
- Grains: 6 to 8 servings a day
- Vegetables: 4 to 5 servings a day
- Fruits: 4 to 5 servings a day
- Fat-free or low-fat dairy products: 2 to 3 servings a day
- Lean meats, poultry and fish: six 1-ounce servings or fewer a day
- Nuts, seeds, or dry beans and peas: 4 to 5 servings a week
- Fats and oils: 2 to 3 servings a day
- Sweets and added sugars: 5 servings or fewer a week
In a vegan DASH diet, calcium-rich non-dairy foods such leafy greens, fortified plant milks, and tofu are substituted for dairy products. The DASH diet plan also advises modifying the amount in accordance with calorie requirements. Salt content is minimal in the foods that make up the DASH diet. In order to cut salt even more, examine food labels and select options with less or no added salt.
What about low sodium salt?
Low sodium salt contains 60 – 75 % of Sodium chloride, Potassium chloride is the remaining amount. It is beneficial for healthy persons, but in those with diabetes, heart disease, and renal disease, there is a risk of hyperkalemia (an excess of potassium in the blood). Therefore, they are advised to cut back on salt intake rather than using alternatives. Yet those in good health can choose low-sodium salt. It should also be used in less quantity, though.
By far, the greatest strategy to prevent and manage high blood pressure is to combine the DASH diet plan with other lifestyle modifications such as quitting smoking, cutting back on drinking, exercising, and decreasing weight, if necessary.
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